8 Protein-Rich Vegetarian Sources Avinash Rajapet - Program Director & Head Trainer, Fitbee May 19, 2021

Before we elaborate on these protein rich sources, let’s first understand why protein is so important for our body and what should the ideal protein intake be for an individual in a day. 

Importance of Protein in Our Diet

We can’t stress enough on protein. Every single cell in our body is made up of protein. Protein is required for:  

  • Growth and development 
  • Cell and tissue repair
  • Transport of nutrients,
  • Formation of hormones/enzymes 

Protein is also the source of energy for the body 

Note : Low protein leads to low immunity. 

Recommended Protein Intake 

On an average, a man needs 60g protein per day and a woman needs 55g per day but it also heavily depends on one’s activity level and lifestyle. In case of athletes or those who do regular workout, or even in the case of pregnant or lactating women, their protein requirement is higher. Protein requirement also depends on one’s weight, and as a standard ratio, a person will need 1g of protein per kg of their body weight. 

An important thing to note here is that protein cannot be stored in our bodies, so it is important to take protein in our diet on a daily basis. 

Check: Myth v/s Reality 

It’s often assumed that non-vegetarian diets have the highest variety of protein rich foods. However, this is not true! Even as a vegetarian, one has plenty of options to fulfill the daily protein requirements. 

Those who workout on a regular basis often rely on protein supplements, but curiously – it is not essential to have a supplement to fulfill the daily requirement of protein! The Indian cuisine, for example, has plenty of options that carry good quantities of protein in them.

Let’s come onto the protein-rich vegetarian sources now! 

8 Protein-Rich Vegetarian Sources

  • Milk and Paneer (also known as cottage cheese)
  • Soybeans and Soy Milk
  • Lentils (Daals like moong)
  • Pulses (like Rajma & Chickpeas)
  • Tofu (for non-dairy substitutes) 
  • Green Peas, Broccoli and Avocado
  • Nuts, Nut Butters and Seeds (like Peanuts, Almonds, Pistachios, Chia Seeds)
  • Oats and Oatmeal 

We’re always eager to hear from our readers! Do let us know if you have any more suggestions to add to these sources! 

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